New Albany, Friday, 08/24/18
CROSSFIT
*Deload Week – Next week is PR week (our second testing week of the year)! Manage your load and intensity so that you can be fresh and ready to perform at your best next week.
Weightlifting
Power Snatch Complex
6 Minute EMOM
Lift off + Pull + 2 P. Snatch
*Across
-then-
Power Clean Complex
6 Minute EMOM
Lift off + Pull + 2 P. Clean
*Across
COMPETITION
Muscle-up Strength / Progressions
A.Feet Elevated Transition Drill
5×4
B. 2 Rounds:
Min 1: 30sec DB Bicep Curls
Min 2: 30sec Lat Pull-downs
Min 3: 30sec Bodyweight Tricep Ext.
LEANX
A. 10 Min Movement Flow
10 Blackburns
10 Alternating Swimmers
10 Prone T’s with 3 sec pause
10 Scorpians
10 Heel Drops/Leg
10 Ankle bounces
B. For Time:
Buy In: 30 Burpees
5 Rounds:
5 Pull Ups
10 Hang KB Snatches/Side (35, 26)
15 Box Jumps (24,20)
Cash Out: 30 Burpees
C. Finisher: 3 Sets ME Weighted Plank Hold
BOX NEWS
- Strong Man Sunday – This Sunday 8/26 @ 1pm with Coach Mike
- Labor Day Schedule, Monday 9/3 – Hero WOD 7:30am, Open Community WOD 8:30am
- Kettlebell Specialty Class – Sunday 9/9 @ 2:15pm
- Checkout our most recent member story on long time 4B Athlete Andrew McCart.
https://4bfit.com/andrew-mccart/